From The Author & Website Founder: Russell Smith
Since weight loss has been a common goal among my Personal Training clients over the years, and for most who hire Personal Trainers even today, I provide this page for some of the most important weight loss tips.
On this website I plan to also offer optimal food consumption generalities, within the Basic Nutrition page on the Homepage top left sidebar, and strategies to weight loss here on this page, but not to offer detailed meal planning that should only be done professionally by a certified Nutritionist.
Below are some helpful free key tips for weight loss. First of all, all credible studies and experts state that the number one key to weight loss is energy balance. In other words, to reduce body fat, we must on average utilize more daily calories that consuming daily.
According to the National Academy of Sports Medicine (NASM), it takes about 3,500 calories to burn one pound of body fat, so that the primary goal for body fat weight loss is to burn more fuel than consuming each day (a law of thermodynamics). With a deficit of 400-500 calories per day, one can easily lose 1 lb of body fat per week. Many people have been successful to achieve more than this, and keep it off too, so please do not ever get discouraged.
For more detailed help with this topic, regarding energy balance for weight loss, please read carefully the web page also offered on the left-hand sidebar titled: Basic Nutrition
Also according to NASM, below are the Top Five common habits in their research among those who have lost over 30 lbs of body fat and kept it off for more than 5 years:
1) Regular exercise.
2) They kept a food journal.
3) They eat 5-6 smaller meals per day, rather than 2-3 big ones.
4) The use of smaller plates for portion control, rather than normal large plates.
5) 78% eat breakfast daily, while only 4% reported never eating breakfast.
On the contrary, 80% of those who lose weight and regain it are a result of stress. Major setbacks are typically caused by negative emotions, such as sadness or depression, as well as other forms of stress. Stress lowers self-efficiency, gets our minds off the long-term goals, and causes hormonal imbalances that lead to overeating; therefore, we must develop productive and non-eating reactions to stress (such as exercise and healthy rewards for being good).
There is more information and other strategies to weight loss, but here is offered a few of the leading tips for weight loss and to keep it off. In time there will be more added relating to this popular topic, because there is so much need for this topic and the latest important relative information to our society, but I must do this on my free time whenever possible.
For a better detailed and well balanced diet plan, including counseling, what is recommend is to find a local certified Nutritionist that you can trust. Based upon popular related questions and/or interests, I hope to continually help and educate the public through this website and future book editions as possible.
Wishing everyone the best of health, happiness, fitness, fun, and logevity!
Russell A. Smith
Book Author & Website Founder
Playground Exercises For Parents (book & website) – Copyright © 2012 Russell A. Smith